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jimbosmith316
10-02-2023, 12:21 PM
Experiencing shoulder pain can be uncomfortable and limiting, but there are several exercises and stretches that may help alleviate discomfort and improve shoulder mobility and strength. However, it's essential to consult with a healthcare professional or physical therapist before starting any new exercise routine, especially if you have a specific shoulder injury or condition. They can provide you with personalized guidance and ensure you're doing exercises that are appropriate for your situation.


Here are some general shoulder exercises and stretches that may help with shoulder pain:


1. Pendulum Exercise:


Stand next to a table or chair with your good arm resting on it.
Lean forward slightly and let your sore arm hang down.
Swing your arm gently in small circles, both clockwise and counterclockwise.
Gradually increase the size of the circles.
Perform 10-15 circles in each direction, a few times a day.


2. Wall Angels:


Stand with your back against a wall, feet shoulder-width apart, and arms at your sides.
Slowly raise your arms while keeping your elbows and wrists in contact with the wall.
Raise your arms as high as you can without causing pain or losing contact with the wall.
Lower your arms back down.
Repeat for 2-3 sets of 10-15 repetitions.


3. Shoulder Blade Squeezes:


Sit or stand with your shoulders relaxed.
Squeeze your shoulder blades together as if you're trying to hold a pencil between them.
Hold the squeeze for 5-10 seconds, then relax.
Repeat for 2-3 sets of 10-15 repetitions.


4. Sleeper Stretch:


Lie on your side with your sore shoulder on top.
Bend your elbow at a 90-degree angle and place your forearm on the bed or floor.
Gently use your opposite hand to push your affected forearm down, stretching the back of your shoulder.
Hold for 20-30 seconds and repeat 2-3 times.


5. Cross-Body Stretch:


Stand or sit up straight.
Use your good arm to gently pull your sore arm across your chest.
Hold the stretch for 20-30 seconds and repeat 2-3 times on each side.


6. Resistance Band Exercises:


With a resistance band, you can perform various exercises to strengthen the shoulder muscles.
Some effective exercises include band pull-aparts, external rotation exercises, and rows.


These exercises should be done with proper form and under supervision or guidance if you're unsure.
Remember to start with gentle movements and gradually increase the intensity as your shoulder pain improves. It's essential to listen to your body and avoid any exercises that cause increased pain or discomfort. If your shoulder pain persists or worsens, seek professional medical advice to determine the underlying cause and receive appropriate treatment.